Hello and welcome to the Brides Made Fit Podcast. I am your host Jennifer DiDonato and this is episode number 26. Thanks so much for joining us. Brides Made Fit is Metro Detroit's only in-home personal training series for brides-to-be but the Brides Made Fit podcast is everyone's source for health and fitness information and entertainment. So you don't have to be a bride to watch your show. In fact everyone should watch our show because it's awesome, so tell your friends. So like I said this is episode 26 and this is going to be called the really, really good leg workout and I am sure it may ring a bell, sound a little bit familiar because we did do a really, really good arm workout a few podcasts ago, you can check it out along the side of the blog, it's on bridemadefitblog.com or obviously just Google it and find in YouTube and everything else. But that was a really popular among all of other video, but it was popular too the really, really good arm workout because a lot of people just liked it. They clicked on it, they did it, it kicked their butt, that's what I like, that's what I like to do.
So we decided, you know what, I want to do a series so this can be the really, really good leg workout then we are going to kind of branch off and do other muscle group like the abs, chest, back all the good stuff. So we will have a lot of really, really good thing for you. So let's get started. I am going start first with a movement that you can do. If you are a beginner, you don't have to use any weights. This is called the Plie Squat to Calf Raise. So I am just going to grab my dumbbell right here, so I just want to make sure, make it on the shot, Chris if you want to kind of bring the camera back a little bit.
I am going to grab a weight. Now I like I said for beginners, you don't have to use a weight but we are kind of - I am first just going to demonstrate it with the weight and actually we are going to pop-up some notes along this side as we are doing this. So first I want to stand -- typically with the squat I have been showing you recently, the legs are typically shoulder-width apart but on the plie squat, they are going to be a little bit wider than shoulder-width apart. I want your toes instead of facing forward they are going to face at about a 45 degree angle, kind of like in the corners of the room.
I want your chest up, I want you to squat down, keep the chest up and stand up, calf raise, go right on your toes, bring it back down and down, exhale, exhale on the down, push through those heels, squeeze the butt as you are standing up. So down get the chest up, squeeze the butt, up and down and I want, you can do 15 to 20 of these and like I said if you are a beginner or you just don't have any weights in your house that's totally cool because you don't have to use weight. This is an awesome body weight movement in itself.
So you are working your calves, you are working your gluts, which is your butt, you are working the legs and you are getting all around, sexy leg workout, you can make those calves look nice and hot and also from the butt and give you some of those lines of definition in the thighs, a lot of women want but also keep up the cardio and nutrition too.
So this weight I use is about 30 pounds -- my arm is asleep a little bit but it helps because the more weight you are putting on there, it's obviously more challenging on the butt and the calf.
So moving on, the next move that I am going to show you it is going to be two movements, a reverse lunge to a squat. Again you don't have to use any weight for this one, you can do it without because it's going to be challenging but I am just going to pick up this 15 pounds barbell right here and we are going to go and pop up some notes too. Let me show you the front view and also the side view as well.
So once you stand with your feet together, okay chest up, once you do reverse lunge now remember what the reverse lunge is or with any lunge or a squat for that matter I don't want your knees overseeing your ankle, I want to make sure you are keeping all the weight in your front heel, make sure you are making 90 degree angle with that leg.
So we are going to reverse down and squat. Chris make sure, I am centered when I do these and squat. Now it's going to be a nice fluid movement, see how I am not pausing, I am not pausing in between. I am not going to do this, okay I am going to stay nice and fluid, boom, boom, get a little bit momentum in there but always absorb through the heels, keep the chest up, butt out, to demonstrate the side, your squat, I am going to do the right leg down, down, boom. I want you to give me a 10 to 12 on each leg, this is really killer, you are going to feel it in the quads right here and also in the butt too and it's going start to burn on those last repetitions but I don't care, I don't want to do the rest, I want you to keep going.
Okay, make sure on those squats, you keep your heels down and you keep your legs, shoulder-width apart. This is a really awesome movement; it really increases your heart rate and also works pretty much every muscle, every muscle in the leg with that one. So get my heart rate up here, yeah I started taking inhaler now, every time I workout because I had developed Exercise-induced Asthma, one type of the allergies, it's kind of hard sometimes for me to exercise, I am kind of pissed about it. So if any of you out there, have that, maybe e-mail me and let me know how you cope with it because I am kind of pissed off about it, because I exercise all the time and I also carry an inhaler every time and pay 20 bucks for the prescription every single month. But anyway, so you don't want to hear about that but we are going to do more movement, this is also going to the heart rate up, so I will be breathing very heavily. This is going to be squat jumps, Plyometrics Jumping. This is awesome for the legs because it wakes up that fast switch muscles, that's in your thighs, it really challenges it. It's going to make your legs feel sore the next day, heavy screaming but that's okay because the only way that we can see a result in our muscles is that we challenge them and so they are sore the next day.
So maybe put your hands on your head, this one use no arms, no added weight at all, squats, feet forward, shoulder-width apart, squat down, jump high as you can, make sure I am not coming out of shot, I am not tall enough to do that. See how absorbing, same thing with the lunges to squat, nice and fluid, absorb, keep that chest up, the side, as high as you can, give me 20 of these. It is feeling hot. I hope that was 20 but all of these movements that you saw right here, you are going to do three sets, okay and do as many as reps I told you to previously and then you can rotate it doing the circuit, so you can rest for 60 second to 90 seconds in between and doing again. These are awesome leg movement that will really wake up those muscles. So you ladies out there, please don't feel like you can't do legs because oh, my legs are getting fat, well you know what even if your legs do get slightly more muscular now, they are certainly not going to look fat, they will look a lot more sexier because they are going to be firm and we will be able to see all the lines.
But in order to do that too you must also be consistent with your nutrition and be consistent with the cardio. So try all these movements, do the workout. Let me know how it feels, email me at jenny@bridesmadefit.com and also catch all the other podcasts that we have. Check us out at bridesmadefit.com or bridesmadefitblog.com, even Google us, we are pretty much everywhere, just Google Brides Made Fit. Because I want you to keep up with these podcast, I want you to watch them, see it like them. I welcome all comments and suggestions and e-mails I answer, every single email I guess. So bring it on, ask many questions I will answer. We are also on iTunes, you can subscribe to iTunes that way when we have a new episode come out which is every Wednesday morning, Eastern Standard Time in the US, every time we have an episode pop up on iTunes and if you subscribe to it under Brides Made Fit au
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